Does eating eggs increase bad cholesterol?

The cholesterol in eggs comes from the yolk, but egg yolks also contain lecithin, a component that may help partially inhibit cholesterol absorption.

Eggs are a healthy food when consumed in moderation.

Eggs are a rich source of nutrients but also raise concerns about cardiovascular health due to the high cholesterol in the yolk. Dr. Nguyen Quoc Anh, Deputy Head of the Department of Food Microbiology and Molecular Biology at the National Institute of Nutrition, stated that many large-scale studies show that high levels of cholesterol in the blood, especially LDL (bad) cholesterol, increase the risk of cardiovascular disease. Therefore, avoiding cholesterol in the diet is a sensible approach.

However, regarding chicken eggs, Dr. Quoc Anh stated that the cholesterol content in the yolk is approximately 180-200 mg per egg. Recent studies have clarified that egg yolks contain both lecithin and cholesterol, with lecithin believed to partially inhibit cholesterol absorption.

Eggs are a healthy food for healthy people when consumed in moderation.

PHOTO: LIEN CHAU

Furthermore, most of the cholesterol in the body is synthesized by the liver (accounting for 80%), not from food. The main factor stimulating the liver to produce cholesterol is saturated fat and trans fat in the diet, not cholesterol from food.

A controlled clinical study also showed that eating two eggs a day as part of a low-saturated-fat diet did not increase LDL cholesterol.

Therefore, eggs, with only about 1.5 grams of saturated fat per large egg, are a healthy food for healthy individuals when consumed in moderation.

Eggs are good, but the right kind needs to be for everyone.

Dr. Quoc Anh further noted that the decision of whether or not to eat eggs daily should be based on each individual's overall diet, eating habits, health status, and risk factors, and there is no general formula.

For healthy adults without underlying cardiovascular, liver, or lipid disorders, studies show that eating one egg a day is safe, as long as it's part of a balanced diet.

Some studies have shown a link between high egg consumption and cardiovascular disease risk in people with diabetes. For those at high risk of cardiovascular disease, type 2 diabetes, or high blood cholesterol levels, egg consumption recommendations are stricter. Therefore, some nutritional guidelines recommend that this group limit egg consumption to a moderate 2-3 eggs per week; while controlling saturated fat intake (primarily from animal products and some vegetable oils like palm oil) to less than 13 grams of saturated fat per day; and keeping dietary cholesterol intake as low as possible.

For groups with special nutritional needs (children, pregnant women), the World Health Organization recommends that children have a diverse diet including meat, fish, or eggs daily, as these are important animal sources that help meet the high nutritional demands during periods of rapid growth.

The nutritional guidelines from the U.S. Department of Agriculture and the Department of Health recommend that children aged 12-23 months consume approximately 50 grams of eggs per week (equivalent to one large egg per week).

For other groups, including older children and pregnant women, U.S. nutritional guidelines do not set separate limits on egg consumption. Instead, eggs are considered an option within the "protein food" category.

The general recommendation is to eat a variety of foods in this group, including lean meats, poultry, seafood, beans, nuts, and soy products.

Source: https://thanhnien.vn/an-trung-co-lam-tang-cholesterol-xau-185251123162540687.htm